Carbed Up and Dangerous - SNS Glycophase (+Focus XT) LOG

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    Quote Originally Posted by Nooshefx View Post
    I see ya doing those inverted rows. Love those things, and the reps you are doing shows Kix got some muscles!
    Lol, just a little bit!

    Quote Originally Posted by PaulBlack View Post
    Yeah, I didn't think so. I figured you were either pinching the plate sides or set up a 2x6 board attached to the bar and over handing them.
    So how many guys hands do you crush sayin' good night bub!!!???

    Do you or should I ask, how many lunches have you won, beating men and women at arm wrestling???
    Wanna arm wrestle and find out?!

    Quote Originally Posted by McCrew530 View Post
    AAAAAAAND your a beast! I like the Pinch grip DL I have never seen those b4 I may have to give those a whirl!
    Try it out and let me know how it goes! The Iron grip plates have holes in them that would make gripping easier but mines were holeless.

    I really enjoy band work as well when I can't afford to use heavy BB.

    A lat spread or something.

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    Squats do a booty good.


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    WED

    1 scoop Focus XT

    OHP

    30x5
    40x5
    40x5

    DB Single Arm Hang Clean + Split Jerk
    15x8
    20x6
    25x4
    30x3
    35x1

    DB Bent over Fly
    4x15

    Seated DB Press + Spider Wall Crawls (ss)
    15x30 sec
    15x30 sec
    15x30 sec
    15x30 sec

    Jump Rope - 5 rounds
    2 min on 1 min off

    15 min walk

    Light pressing on OHP today. Wasn't really feeling it at all, but threw a few sets in anyway. Used 35's for DB hang clean and I believe that's a PR from last week. Loving those at the moment. Cardio also went pretty smoothly. Listening to a podcast while doing cardio helps me to sort of forget I'm doing cardio, ha. I think I'll take a rest day tomorrow since I have squats and deads to finish off the week.
    Squats do a booty good.

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    back is looking good!
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    Looking great
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    FRI LOG

    1 scoop focus xt

    Front squats
    45x8
    70x8
    90x8
    90x8
    90x8
    90x8

    Back Squats
    90x3 (1 sec hold)
    110x3 (1 sec hold)
    130x2 (1 sec hold)
    125x5x3

    Foot Elevated BB Lunge
    20x10
    30x10
    30x10

    Band Pull aparts on Foam Roller
    2x40

    Jump Rope - 3 rounds
    2 min on 1 min off

    15 min cool down walk

    Think I'll keep front squat reps to around 8 or so. Anymore than that and I start to get a strain on the side of my neck/collarbone area. 1st rep @ 130 back squat I felt a tightness/uncomfortable stretch in my hammie coming up out of the hole. Repositioned my feet a bit and was more conscious of pushing knees out for the 2nd rep. Gotta keep that in mind.
    Squats do a booty good.

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    Quote Originally Posted by GeekPoop View Post
    back is looking good!
    Quote Originally Posted by 804 View Post
    Looking great
    Thank you gentlemen

    Dinner

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    Quote Originally Posted by gokix811 View Post
    FRI LOG

    1 scoop focus xt

    Front squats
    45x8
    70x8
    90x8
    90x8
    90x8
    90x8

    Back Squats
    90x3 (1 sec hold)
    110x3 (1 sec hold)
    130x2 (1 sec hold)
    125x5x3

    Foot Elevated BB Lunge
    20x10
    30x10
    30x10

    Band Pull aparts on Foam Roller
    2x40

    Jump Rope - 3 rounds
    2 min on 1 min off

    15 min cool down walk
    Good bit of strong work there
    Pic: Nice back & lower lumbars especially lookin' tuff. Not just all show there, kiddo...! ;-)

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    Quote Originally Posted by PaulBlack View Post
    Good bit of strong work there
    Pic: Nice back & lower lumbars especially lookin' tuff. Not just all show there, kiddo...! ;-)
    Thanks G-Paw! Haha!
    Squats do a booty good.

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    Super late, but in. Great work in here gokix!
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    Quote Originally Posted by breezy11 View Post
    Super late, but in. Great work in here gokix!
    Thanks for the kind words, B-zy™!!
    Squats do a booty good.

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    SAT

    1 scoop focus xt

    Sumo DL
    70x3
    90x3
    110x5
    135x5x5x5
    150x5
    165x2x1

    SLDL
    110x8
    110x8
    110x8

    GM
    20x10
    45x10
    60x10

    Swiss Ball Reverse Hypers
    2x15

    Plank+side plank
    2x30+1x30

    Jump Rope - 3 rounds
    2 min on 1 min off

    Decent workout overall. Warm ups were good. Hips were a bit low for the first 2 sets @ 135. Kept them higher for set#3 and that helped. 165 felt a tad better than 170 last week. Gotta keep tighter up top. There is def room for improvement there. On a different note, I went to watch Gravity tonight. Really good film, and the visuals are amazing. Def a recommend for any movie fans out there!
    Squats do a booty good.

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    Great DL's and much respect with the focus on form over weight!

    p.s. I think I'm going to see gravity this weekend! Glad you liked it
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    Quote Originally Posted by 804 View Post
    Great DL's and much respect with the focus on form over weight!

    p.s. I think I'm going to see gravity this weekend! Glad you liked it
    Hey thanks Been adhering to the old adage "train smarter." Today seems like a deadlift kind of day...

    Peeked into my glycophase bottle this morning and it looks like I have about a week's supply left!

    Let me know what you think of the movie. Everyone I know who has seen it has loved it! Sandra Bullock was perfectly cast imho.
    Squats do a booty good.

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    TUE

    1 scoop focus xt

    Sumo DL
    90x3
    110x3
    135x5x5
    150x5
    165x2
    175x1

    SLDL
    90x8
    110x6
    135x6

    Front Squat
    70x3 (3 sec pause)
    90x3 (3 sec pause)
    110x3 (3 sec pause)
    120x1 (1 sec pause)

    DB rear delt raise
    3x15

    RB Tri Pushdowns
    3x15

    Planks
    30 sec
    45 sec
    45 sec

    Sprints
    40yd x 6


    Sunday was rest day. Didn't get to workout on Monday. Had to take a trip to the ER for a family member. All is okay, but it made for a long day of waiting. Also kept my diet low carb/calorie. After 2 days of no stims, Focus XT hit me super fast today. Felt the rush of energy within 5 minutes of consuming my drink. Had a really strong session as well. 175 was super slow off the floor but I had good leg drive. The part that gets me in trouble is the hip lockout, that usually goes one of two ways - smoothly or badly. Today was a smooth kind of day. Finished off with a few sprints. Still had a lot of energy by the end.
    Squats do a booty good.

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    Glad to hear all is well. I definetly love FXT...good stuff.

    Maybe try doing some blocks pulls? Just stack 2 45's under each side of the barbell. That helped my hip drive and lockout enormously
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    Quote Originally Posted by Sean1332 View Post
    Glad to hear all is well. I definetly love FXT...good stuff.

    Maybe try doing some blocks pulls? Just stack 2 45's under each side of the barbell. That helped my hip drive and lockout enormously
    I will try that next time, thank ya Sean How's everything looking for your meet so far?
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    I will try that next time, thank ya Sean How's everything looking for your meet so far?
    We'll see in a few days!
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    how come the pauses on the front squats?

    by your description, focus xt just bazinga'd you!
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    Quote Originally Posted by GeekPoop View Post
    how come the pauses on the front squats?

    by your description, focus xt just bazinga'd you!
    It bazinga'd me good. Real good.

    To place emphasis on the bottom of the squat. Takes away the bounce in the hole and helps me adhere to form and develop strength when popping out of the hole. I'm sure there's a more technical explanation that someone like Sean could expand upon, but that is what I personally gain from pause squats.
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    It bazinga'd me good. Real good.

    To place emphasis on the bottom of the squat. Takes away the bounce in the hole and helps me adhere to form and develop strength when popping out of the hole. I'm sure there's a more technical explanation that someone like Sean could expand upon, but that is what I personally gain from pause squats.
    Ah Gotcha! Not trying to be a smart ass or anything, but why not just use a box lol? or do you want constant tension on yourself?
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    Quote Originally Posted by GeekPoop View Post
    Ah Gotcha! Not trying to be a smart ass or anything, but why not just use a box lol? or do you want constant tension on yourself?
    Bolded part. It is a good question. I also throw in box squats from time to time as well, usually on days when my hips aren't feeling very flexible and I cannot comfortably go ATG.
    Squats do a booty good.

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    Constant tension. I've kept track of paused back squat PRs. It's helped me out a ton exploding out of the hole (giggity?) 485x6 seconds is my best. Green, Lilly, Wendler-all recommend pause squatting sometimes and they're strong dudes so I'll follow suit!

    I just started pausing Front Squats. Reinforces the upright torso for me. I've only done em baby weight....weak core on this guy lol

    Just below parallel on both, not ATG.
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    Quote Originally Posted by Sean1332 View Post
    Constant tension. I've kept track of paused back squat PRs. It's helped me out a ton exploding out of the hole (giggity?) 485x6 seconds is my best. Green, Lilly, Wendler-all recommend pause squatting sometimes and they're strong dudes so I'll follow suit!

    I just started pausing Front Squats. Reinforces the upright torso for me. I've only done em baby weight....weak core on this guy lol

    Just below parallel on both, not ATG.
    What is baby weight for you? I like to do both front and back (giggity) pause squats. Tried stopping just below parallel but it's hell on my knees.
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    What is baby weight for you? I like to do both front and back (giggity) pause squats. Tried stopping just below parallel but it's hell on my knees.
    Knee sleeves!
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    WED

    1 scoop focus xt

    RB Assisted Negative Pull ups
    1x5

    RB Rows
    4x15

    RB Face Pulls
    3x15

    RB Band pull aparts on foam roller
    2x40

    DB Hang Clean (20lb db)
    3x10

    BW Inverted Rows
    3x10

    Motivation has eluded me tonight. Did some band work for my back and paused during each rep for more TUT. Hands were a bit shaky by the end because of it I think. Hopefully tomorrow will be better.
    Squats do a booty good.

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    Nice workout... sorry to hear about the motivation slip... beat yesterday, today!
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    THURS

    3/4 scoop focus xt

    Front Squat
    70x3 (3 sec pause)
    90x3 (3 sec pause)
    110x5

    Back Squat
    90x5
    110x5
    130x5
    145x3
    110x10

    BB Foot Elevated Reverse Lunge
    20x10
    30x10
    30x10

    RB Pull Thru
    3x10

    Plank + Side Plank
    2x30 sec + 1x30 sec

    Jump Rope - 3 rounds
    2 min on, 1 min off

    15 min cool down walk

    Today's workout was fast paced, focused, and distraction free. My mind was in the right place today to lift some weights and overall I am happy with today's session. Squats are improving and coming along. I have only attempted singles on squats over 140+. Today I did 145x3 and could have pushed out 2 more but I could feel myself leaning to the right when shooting up out of the hole.
    Squats do a booty good.

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    Quote Originally Posted by 804 View Post
    Nice workout... sorry to hear about the motivation slip... beat yesterday, today!
    I did just that. Thank you!
    Squats do a booty good.

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    Make sure that bar is straight in your back if you're leaning. Simple, but I made that mistake bigtime! Do you own any bands? Even just minibands. You can overload a bit and do a reverse band in the power rack to get a feel for the weight.

    And Y u no full scoop????? Supossed to do a overflowing heaping scoop!

    Distraction free is where I need to be at. Lately I've been distracted. Bleh
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    Quote Originally Posted by gokix811 View Post
    Today I did 145x3 and could have pushed out 2 more but I could feel myself leaning to the right when shooting up out of the hole.
    It can happen. It is just good when you recognize it and pull it back together.

    Good work there again G.

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    Quote Originally Posted by gokix811 View Post
    I did just that. Thank you!
    Great job! That's what we're here for!
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    in....just found it...sorry
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

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    Quote Originally Posted by Sean1332 View Post
    Make sure that bar is straight in your back if you're leaning. Simple, but I made that mistake bigtime! Do you own any bands? Even just minibands. You can overload a bit and do a reverse band in the power rack to get a feel for the weight.

    And Y u no full scoop????? Supossed to do a overflowing heaping scoop!

    Distraction free is where I need to be at. Lately I've been distracted. Bleh
    Thanks! I will look into mini bands and overloading. 3/4 scoop because I had a cup of coffee a few hrs prior and didn't want to overdo it. Didn't take away from the workout though.

    Quote Originally Posted by MANotaur View Post
    in....just found it...sorry
    You arms are bigger than mines. I will let it slide this time.
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post



    You arms are bigger than mines. I will let it slide this time.
    lol thanks! it wont happen again!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

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    SAT

    Quick KB/DB workout this morning since I was pressed for time. Bum right shoulder did not help and some exercises were a bit uncomfortable, to say the least. Feels a bit more loosened up after rolling it out. May throw in another workout later in the evening, but no pressing.

    All exercises 1x10 with 20 sec rest between:

    KB Swing
    Kb Halo
    Kb figure 8
    Kb high pull
    Kb goblet squat
    kb deadlift
    DB hang clean + split jerk

    ~15 min total
    Squats do a booty good.

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    Good call on mo pressing- take caee of yourself!!

    But we need some progress pics goki!!! Were hurtin here!!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.

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    MON

    1 scoop focus xt

    Front Squat
    45x8
    70x3 (3 sec pause)
    90x3 (3 sec pause)
    110x5

    Back Squat
    110x3
    120x3
    130x3
    140x3
    140x3
    140x3
    140x3

    Jump rope - 3 rounds
    2 min on, 1 min off

    15 min cool down walk

    No accessory work today, just squats. Knees felt like poop today. Hips weren't too great either. Left hip joint made a grinding sound on a few reps (uh-oh) and my chest also caved some. That's usually a sign for me to back off the weight and make sure I'm keeping stricter form... so the strength is there but those weren't the prettiest squats I've done.
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    MON

    Left hip joint made a grinding sound on a few reps (uh-oh).
    Whoa! what the heck is that? Did it hurt?

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    Quote Originally Posted by Nooshefx View Post
    Whoa! what the heck is that? Did it hurt?
    Mainly hip impingement issues. It's a long standing issue with me and some days my hips are tighter, hence the grinding.
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post

    No accessory work today, just squats. Knees felt like poop today. Hips weren't too great either. Left hip joint made a grinding sound on a few reps (uh-oh) and my chest also caved some. That's usually a sign for me to back off the weight and make sure I'm keeping stricter form... so the strength is there but those weren't the prettiest squats I've done.
    2 cents..
    Looking back on some of the work sets thru the weeks, you are hitting lots of "low" rep sets x3's etc., just a thought but, what about taking a few weeks and backing of the weight but hitting some higher rep sets!?
    Also might reamp the CNS, from not so much straining on the heavies. Just sayin'
    Otherwise, hang in there, we have all been there.

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